The "DPT" after my name is officially for doctor of physical therapy, but in the real world it signified "Damned Poor Typist".
this: ". . . looked at 5 body fat of elite. . . " should be ". . . looked at % body fat of elite. . . " Sheesh. . . lyle On 9 October 2012 07:11, Lyle Bogart <lylebog...@gmail.com> wrote: > Michael, > > In the past I've specifically trained for specific atheletic endeavors > such as technical rock and ice climbing, marathon running, and > olympic-style weightlifting. In those days, training occurred at a high > intensity, often for hours on end, daily. In technical climbing and the > sport of weightlifting, technique is supremely important, so a fairly high > volume of training was required (in olympic-style weightlifting, there were > a few years of 3 workouts/day, 5 days/week with no single session lasting > more than an hour). Marathon training was done at fairly high volume, too, > but more for "psychological hardening" than for cardiorespiratory or > musculoskeletal development. Training like this, though, is not about being > healthy--it's about sports performance. > > For health and general conditioning these days, I naturally cleave to > something similar to Sisson's prescription. Mostly, I "play" for fitness. I > still use principles of olympic-style weightlifting in my strengthening (I > think the snatch and the clean & jerk are fun lifts and are very > applicable across a wide variety of athletic applications), I ride a fixed > gear for my cardiovascular development because this naturally entails > interval training, I probably rest between workouts more than I should :) > and I rarely, if ever, do the same exercises twice in any given week. > > With respect to things like body fat percentages and the like, I recall a > study (I don't have the article in front of me at the moment) which looked > at 5 body fat of elite level male and female sprinters, middle-distance > runners, and marathoners. Marathon runners (male) had % body fat around > 11-13%, sprinters around 4% and middle distance runners were in the 6-10% > range. The numbers for females were similarly distributed. If anyone would > like the citation for the study, let me know and I'll dig that out when I > get home. . . > > I hope this helps. . . > > Cheers! > > lyle > -- > lyle f bogart dpt > > 156 bradford rd > wiscasset, me 04578 > 207.882.6494 > 206.794.6937 > > > On 9 October 2012 06:29, Michael Hechmer <mhech...@gmail.com> wrote: > >> Thanks Charlie. I haven't read Grant's book, perhaps because after so >> many years with the Reader I felt I didn't need to. Maybe I was wrong >> about that. >> >> I hadn't intended to reignite a debate about diet. I understand that >> some people seem to do pretty well on a fairly high grain/ hi carb diet. >> In fact all the members of my family do. I do not, which creates a >> problem & a conflict. I believe I am in the real majority, even if it >> doesn't feel like it at family gatherings! >> >> Actually I was more intrigued by Sisson's specific exercise >> recommendations and how they translate for people on this list. He >> suggests: >> >> 1. Doing lots of low intensity activity >> 2. Doing hi cardio for only 10-30 minutes a week. He refers to this as >> sprinting. >> 3. Lift heavy things, mostly your own body, for only 10-20 minutes twice >> a week. >> 4. Get lots of sunshine and sleep. >> >> These make a lot of sense to me, although when I was younger ( and >> apparently had a higher testosterone level) I felt the desire to go harder >> or longer more often. I haven't found anything in his writing on >> stretching, which I think is essential. As I age I feel more and more need >> for a regular yoga routine to keep my body functioning. >> >> These suggestions do seem to dovetail with GPs but I suspect many of us >> don't practice them consistently. Personally, except when I'm on the >> tandem, I have a hard time cycling at a moderate pace, or perhaps I should >> say moderate level of exertion and I find most club rides now require >> higher levels of output for 3-4 hours than these guidelines would support. >> I for one have never been able to sustain any weight training program - >> way too boring - but a 20 minute routine sounds more sustainable than an >> hour on weight machines at the gym. >> >> I also have a broader philosophical question about exercise programs, but >> will put that off to a separate post some time. >> >> Michael >> >> >> >> On Monday, October 8, 2012 9:06:51 PM UTC-4, charlie wrote: >>> >>> Forget the running unless you are doing short intense interval >>> sprints......better to lift weights if you want to lose fat. Perhaps a read >>> of Grants latest book will school you all on the subject. It really is a >>> good book and he touches in a basic way the principles for losing fat and >>> proper exercise to help that along and finally its not just about losing >>> fat but rather controlling ones blood sugar levels that is the important >>> part of eating low carb i.e. animal protein, eggs, saturated fats i.e. >>> coconut oil, fish oil, animal fat (olive oil eaten cold) large amounts of >>> leafy greens, some nuts & berries and limited fruit. And Jim.....thanks, >>> you related it well..... "if you aren't fat it doesn't apply to >>> you".......so only fat people or those battling fat loss, diabetes, or any >>> other inflammatory condition may comment from now on.....If you are a >>> leaned out super stud with no health problems due to your diet you may rest >>> on the knowledge that you are invincible.... ; ) >>> >>> On Monday, October 8, 2012 8:34:54 AM UTC-7, Leslie wrote: >>>> >>>> Once upon a time, 20 years ago, I was a skinny 6', 145lb Marine... But >>>> after learning how to eat everything I could get my hands on, then getting >>>> out of constant activity and sitting on my duff for years of grad school, I >>>> found myself 10 years ago tipping the scales at 280lbs... I went on a >>>> carb-free diet for a year (no breads, no potatoes, no sugars, best I could >>>> manage), and finally got down to 200lbs. >>>> >>>> But something clicked in my head; er, rather, internally, something >>>> snapped, regardless of my head thinking otherwise... if I thought about not >>>> eating a roll, I ate the pan of rolls; if I thought about not eating a >>>> slice of pie, I ate the pie. It was really weird, I just couldn't not eat >>>> carbs at all. So, I gave up, went back to 'normal', and the weight crept >>>> back on. >>>> >>>> Wanting to do something about it again, is when I got back into riding >>>> a few years ago; but as Grant's pointed out, riding alone won't drop >>>> pounds. This past spring, seeing the scale back up at 260, I finally >>>> started watching the carbs again. Took all summer, to get down to 235 now; >>>> that much weight actually dropped fast early on, but then I got stuck, and >>>> have been... For the past two months, I'm stuck at 235, 236, 237, and no >>>> more has come off... I really want to get down to 200 (further, >>>> eventually, but 200 is my initial goal); so, since my diet alone, nor w/ >>>> biking is helping, I'm thinking about mixing a bit of running in, to help >>>> get the loss moving. Aside from 'health', a large part of wanting to get >>>> my weight down, is to help my hill-climbing on my bikes.... >>>> >>>> Patrick ( and Jim), >>>> Tying your two thoughts together on alcohol: when I had the opportunity >>>> to spend a week in Albuquerque this past summer, I was shocked at the >>>> quantity of cheap liquor available even in WalMart there.... And noting the >>>> sizes of those purchasers buying in quantity, none were petite... I do >>>> like an occasional beer myself, but singularly, not in quantity, and I now >>>> keep them further between... Instead of a weekly beer, anymore it's closer >>>> to a monthly beer, just avoiding carbs (many of my geologist colleagues are >>>> hard drinkers, but only a few would I classify as alcoholics (but there are >>>> some); I enjoy a drink or two, but despise getting drunk, one and done is >>>> great for me; but I completely understand, not even getting started if >>>> that's what someone needs to do...). >>>> >>>> -- >> You received this message because you are subscribed to the Google Groups >> "RBW Owners Bunch" group. >> To view this discussion on the web visit >> https://groups.google.com/d/msg/rbw-owners-bunch/-/TZadGJLO6ZAJ. >> >> To post to this group, send email to rbw-owners-bunch@googlegroups.com. >> To unsubscribe from this group, send email to >> rbw-owners-bunch+unsubscr...@googlegroups.com. >> For more options, visit this group at >> http://groups.google.com/group/rbw-owners-bunch?hl=en. >> > > > > -- > lyle f bogart dpt > > 156 bradford rd > wiscasset, me 04578 > 207.882.6494 > 206.794.6937 > > -- lyle f bogart dpt 156 bradford rd wiscasset, me 04578 207.882.6494 206.794.6937 -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To post to this group, send email to rbw-owners-bunch@googlegroups.com. To unsubscribe from this group, send email to rbw-owners-bunch+unsubscr...@googlegroups.com. For more options, visit this group at http://groups.google.com/group/rbw-owners-bunch?hl=en.
